Get fit for winter...

Winter is just around the corner and it's time to get fit for the coming ski season. Running is an easy choice and will improve your cardio, stamina and legs. Here are a few others we like...

- Lindsey Vonn knows a thing or two and there are some good exercises on this video - we particularly like the side to side sprints and knees up...

- For indoors, we've made our own wobble board which along with hours of fun is great for balance, knees and core - remember to look ahead...

- Finally this 'periodic table' has direct links to video clips on 'you tube' which show you how you should be doing each exercise. You can start easy and also select what area you want to work on...

Cabane fever

In the last three years there's been a flurry of building and up-grading in 4 of the valley's 7 mountain refuges or cabanes.

The new Cabane de Tracuit photographed in April 2013 - just before completion

The latest project to be completed is the largest and most ambitious (and expensive) of them all. The 84 year old stone Cabane de Tracuit (www.tracuit.ch) has been replaced by a brand new, glittering silver block. Using the latest environmental technologies, this state-of-the-art building has wonderful panoramic windows, underfloor heating, running water, inside toilets, showers and modern dormitories. It still only sleeps about 120 people but it's a spacious building with a variety of sleeping rooms and spectacular views. Since opening in June it's been very successful - becoming a destination in it's own right.

The new extension to the Cabane Becs de Bosson with wonderful views

Over in Grimentz the Cabane Becs de Bosson (www.cabanedesbecs.ch) built an extension last summer. It now has a beautiful new 'sun-room' (with wood-burning stove), more dormitories and inside toilets and showers. It's almost doubled it's size and the wall of windows give spectacular views.

Cabane d'Ilhorn has a more restaurant space and new rooms

In Chandolin the Cabane d'Ilhorn (www.clubalpinsierre.ch/cabane-illhorn) also redesigned it's interior last summer. The staff now have a large new kitchen and the restaurant space has been extended to upstairs. Downstairs a whole new dormitory wing with showers and toilets has been built.

The new copper building is linked to the old Cabane de Moiry

And last but not least, the Cabane de Moiry (www.cabane-de-moiry.ch) which in 2010 added a new building alongside the old stone refuge.  The new copper clad extension has enhanced the old building and gives visitors a wonderful new restaurant with amazing views across the Moiry glacier, inside toilets and additional dormitories. You can read and see more pictures in an earlier blog www.skizinal.blogspot.ch/2010/07/new-moiry-hut.html

What goes up must come down - the désalpe

Leading the cows down with a bag of bread

Today was the désalpe - the day when the cows officially come down from the high summer meadows where they've been grazing since June (see the inalpe). It perhaps marks the end of summer but more often the start of an Indian summer. Today was no exception with wonderful blue skies and warm sunshine.

Tying on the flower headdresses - not that easy

It's a great day of celebration with an early start on the mountain and a mass herding of the beasts down to the villages. Help is needed to try and keep them from stampeding - best left to the experts and to stay at the back with the slow ones...

A variety of flower headdresses

Once down headdresses of flowers are tied between the horns in true Valaisanne tradition. Then the parade can begin. Each cow led by it's proud owner through the village - there's clapping for best milker, cheese maker and then the bossiest one (the Queen) whose kept the herd in check. At the end of the village it's time to crack open a few bottles and sample some of the summer cheeses.

Parading through Ayer

Bountiful balconies

'Geraniums' in Grimentz

Window boxes cascading with flowers is an expected summer site in alpine villages. Over in Austria they even give you a tax rebate to encourage you to plant-up your balconies. Here in the Val d'Anniviers the local commune plants tens of thousands of flowers every year - they hang in baskets along the side of the road, in niches and fill hollowed out logs next to fountains. Neighbours vie with each other as to who has the best display - some get creative with their planting - mixing blue and white lobelia, with yellow sunflowers, marigolds and nasturtiums.

Flowers fill every available vessel - including an old boot

Top choice of flower are the red varieties of pelargonium - easy to grow and lovers of sun they also tolerate dry conditions (ideal for those who forget to water their window boxes). However, it's quite tender and come the first frost the whole lot will be reduced to a brown sludge. Native to South Africa - this plant was first discovered and brought to Europe by English gardener and plant collector, John Tradescant, in 1633. Originally the pelargonium was classed as part of the geranium family, but as the numbers and varieties grew the two got reclassified into separate groups. Today there are over 200 species of pelargoniums and over 420 species of the hardy geraniums. Pelargoniums are not just pretty they are also valued for their oil and are used in perfume, medicine and aromatherapy.

Pelargoniums - top choice around here for window boxes

Water damage

Trees and islands have been washed away and a new river route formed

Early last week we had two days of heavy rain which caused the Navizence River to break its banks and carve out a new route for itself - something locals have not seen before. The force of the water was so great that bridges and islands were swept away, boulders the size of small houses moved, trees ripped out and banks eroded back. At its height the river flooded nearly the whole width of Le Pla.

Bridges have been swept away or left miles from the water

What's been left is (I think) a more beautiful and more natural looking river which meanders a broader route - new islands have been made and the banks re-sculpted.

Walking along what was the jeep track- now stripped down to the moraine a few feet down

Work has already begun to reinstate bridges, and jeep tracks - but it will be interesting to see what they can do to the route used in winter by cross country skiers. Currently the once wide jeep track is down to the width of a footpath and one of the crossing bridges now spans a boulder field - the river now takes a route several hundred meters away leaving you unable to cross from east to west bank.

Looking down Le Pla and the new look Navizence River

40th Sierre Zinal Mountain Race

Everyone who finishes gets a medal

On Sunday this legendary mountain race took place for the 40th time. Not only has it been going longer than any similar race but for many it's also the most beautiful. Its known as the race of the five 4000'ers because of the stunning views of five four thousand meter peaks, amongst others. Each year one of these five mountains is depicted on the reverse of the medal - it was the Dent Blanche turn this time.

Spectacular views  

This year over 3500 people signed up to take part as either a 'tourist' or in the 'elite' group of athletes, and the whole event was televised for the first time. The race starts in Sierre (for the 'tourists' that means a 5am departure to the sounds of a jazz band) and climbs on tracks for over 2200m before descending 800m into Zinal - total length 31km's. The 'elite' includes professional athletes from all over the globe; the course record was set by New Zealander Jonathan Wyatt in 2003 with an amazing time of 2hrs 29' 12" (this year - 10 years on - he took just 3mins 32secs longer and came first in the Veterans).

The course statistics

It's a fabulous day for both runners and spectators. We went up to Barneusa - one of several feeding stations along the route - to cheer the runners on. Some sprinted past grabbing for a sponge or cup of water while others stopped to drink, chat and listen to the alp horn.

Plenty of volunteers help out 

This year the winner was Marc Lauenstein from Switzerland with a time of 2:32.14. You can see part of the race on www.rts.ch, who televised the whole event for the first time. To find out more about the race you can visit the offical website (www.sierre-zinal.com) where you can also sign up to take part in next year's event.

Lac de Moiry

Flowers along the lower path on the west side with great views to the south.

I'm not really a fan of man made reservoirs but the Lac de Moiry (when full) is an exception. Today the lake was only half full so some of the rubble sides were unfortunately exposed, but its turquoise water and location go some way in making up this downside.

Edelweiss and early morning views from the high path on the eastern side

Above Grimentz, at 2250m it is a great starting point for some stunning walks, including two circuits around the lake - one high, one low. Both are wonderful - the high route traverses around at 2500m, at one point it's a rocky (chain assisted) path but for the most part you are walking across alpine pastures, over streams and past smaller lakes. The lower one (on the west bank) is lined with alpenrosa and other alpine flowers that contrast against the turquoise of the reservoir. Perhaps my favourite combination is to start at the southern end, head towards the dam via the high western path and return on the same side via the lower path. This lower path is wide and an easy walk, so you have plenty of opportunity to look up and take in the spectacular snow capped mountain views.

Last rays of sun reflect the mountains onto the Lac de la Bayerina on the western high route